Race Plan Ironman Canada 2018

Nutrition and Race plan - 2018 Ironman Canada

1 bottle = 24 oz water - 3 scoops carbo pro - 1 scoop scratch

 

Pre race -

- Wake-up, shower, light stretch and roll

- Have two bottles to sip on between waking up and race start

- 1 bar if stomach allows but ok if just bottles -  powerbar or bonk-breaker

- 2 salt pills per hour

Swim -

- Stay calm and enjoy yourself pre race - the work is done - you are in a great spot

- Focus on consuming nutrition and keeping back and posterior chain loose pre race

- Get off to a strong start but quickly settle into a comfortable effort - make sure you are relaxed

- Focus on sighting and breathing efficiently - think about back on the bike

- Keep cadence high and focus on a good catch in the front

Bike -

- Intake - Bottles 380 x 4 + Gels 5 x 100 + 1 bonk breaker 200 - cut up = 2220 cal

- Just water in front bladder - replenish at each aid station - use to take salt pills

- If hot take second bottle and dump on back

- NP Lap #1 - 240 - #2 - 245 #3 - 250

- Keep RPM in the 80’s - no spikes over 300 watts

- Keep back loose and vary position when course provides the opportunity

- Turtle, turtle

- 2 bottles on bike - 2 bottles in special needs - sip every 5 mins - alternate with water

- 2 salt pills per hour

- 1 gel per hour - caffeine free

- Control, control, control, control, bike like you are about to run a marathon

- Bike your bike - disregard others

- Weather any bad patches - you are fit, you will be fine

Run -

- Quick clothing change into proper running attire

- Give your body some time to adjust off the bike

- Grabbing at least 1 water to drink per aid station - focus on actually getting water down early in run

-Grab ice and sponges early and often, even if I am ok with heat at the time - think about the last 10 miles

- 1 gel every other aid station

- be okay with grabbing anything that looks good

- Allow caffeine into routine during the last 90 mins

- Do not unnecessarily rush through aid stations, make sure I eat and drink, slight moment of respite - be ready and able to run hard between them

- HR sub 150 1st half of run -

- Be tough on the second half of the run - accept the low points as natural, know it will pass and don’t get too excited about feeling amazing at any one point